TO SLEEP, perchance to DREAM An introduction to the psychology of better sleep …

What is sleep? A complex state we are still learning more about Good sleep is essential for good health; treat it as a priority (not a luxury) We sometimes have unrealistic expectations about sleep There are different stages of sleep, including light sleep, deep sleep, REM (rapid eye movement) sleep, and dreaming Being asleep affects our physiological and mental activity: brain waves, eye movements, muscle tension, core body temperature, blood pressure, level of consciousness, dreams… Our bodies regulate sleep in the same way they regulate eating, drinking, and breathing … critical to our health

Why do we need sleep? Without enough sleep, we experience physical, emotional and mental symptoms; these can become worse over time Short-term: lack of sleep affects judgment, mood, ability to learn and retain information, may increase risk of serious accidents and injury. Long-term: chronic sleep deprivation contributes to increased risk of chronic disease: obesity, diabetes, cardiovascular disease, even early mortality Our sense of well-being depends on sleep Brain consolidates learning and tries to prepare us for ongoing life challenges Physical processes occur while we are asleep Emotional ‘sorting’ seems to be going on Mental connections made, even insights

Sleep and Study Sleep is vital for learning and memory We need quality sleep to be able to concentrate We need enough sleep to feel rested and energised (and therefore motivated) Optimum sleep: no less than 6.5 hours, no more than 9 hours; generally young adults need about 9 hours to function at their best Power naps during the day can be helpful

What is a ‘normal’ night’s sleep? There are stages of sleep, from light sleep (Stages 1 and 2) to deep sleep (Stages 3 and 4) Sleep occurs in cycles, average length 1.5 hours, during which we go from light to deep sleep and back again Normal to wake up during the night, during our ‘light’ sleep cycles, but should be able to get back to sleep again It takes approx 20 minutes for us to go from wide awake to deep sleep

What disrupts our sleep? Disruption of our circadian (day/night) rhythm, eg use of our ‘screens’ with their blue light, or different bedtimes/wake times; travel to a different time zone; shift work Difficulty in letting go into unconsciousness, eg persistent thoughts, physical tension, worries, uncomfortable sleep environment Use of caffeine, alcohol or other drugs during the day Late night exercise causing physiological arousal

Checklist to get a good night’s sleep Bed is only used for sleep and sex Physical exercise during the day (but not before bed) Wind down time before attempting to sleep, including dim light, no screens (at least an hour before bed), relaxation Seek help if consistently failing to get a good night’s sleep, catch possible insomnia early Limit caffeine, alcohol and other drug use Get up again if you do not fall asleep within half an hour or so, and try again later Try to develop a sleep habit of regular bedtime, with no more than 9 hours in bed Try to get up at the same time each day, put on light

Immediate remedies for poor sleep Cut out all alcohol Cut down on caffeine and other drugs, and smoking Do not sleep during the day Do not go to bed hungry Practise conscious relaxation Calm self with mindfulness, eg breathing Only go to bed when you feel ready to sleep Get up again if you can’t get to sleep Try stress management strategies that work for you: warm bath; herbal tea; dim light; reading; music ….

Some sleep disorders Insomnia disorder: difficulty falling asleep for at least 3 nights each week for 3 months or more (when there is adequate opportunity for sleep) Obstructive Sleep Apnoea (OSA): airway narrows during sleep causing sufferer to stop breathing many times during the night Restless Legs Syndrome (RLS) Parasomnias: undesirable physical or experiential events that accompany sleep Narcolepsy: episodes of unpreventable sleep, which can occur frequently and at inappropriate times Circadian Rhythm Sleep-Wake Disorders, eg Delayed Sleep Phase: persistent pattern of sleep disruption, a misalignment between an individual’s rhythm and their environment Consult your GP if you suspect a Sleep Disorder

Other risk factors Insomnia is a risk factor for developing depression (and vice versa) Most patients with depression have insomnia, and 1 in 5 suffer from OSA Insomnia and depression are now regarded as 2 distinct but overlapping disorders; both need treatment Sleep problems affect more than 50% of adults with Generalised Anxiety Disorder (GAD); children and adolescents also affected Insomnia may be a risk factor for developing GAD

Useful facts Pineal gland releases Melatonin to help us sleep, approximately 2 hours before our sleep ‘time’

Useful sleep resources Audio tracks for relaxation: Audio tracks for mindfulness: Sleep hygiene tips